Danger alert for the widely shared Nicki Minaj high heel challenge, as a physiotherapist shares three preventative measures to steer clear of injuries
In a viral trend sweeping TikTok, users are attempting the "Nicki Minaj Challenge" - a balancing act inspired by the pop star's 2013 music video for "High School." The challenge, which involves balancing on various objects such as traffic cones, garden hoes, and surfboards, requires a strong core, lower body, and proximal stability.
Morgan Gagnon, a physical therapist, advises that the challenge can lead to injury if not done with proper technique or awareness. To safely perform the Nicki Minaj Challenge, Gagnon suggests three key steps: mastering balance, starting with basics, and progressing only when stable and confident.
Gagnon recommends several exercises to prepare for the challenge. These include doing squats to build muscle, bridges to enhance strength, calf raises to strengthen the lower legs, and quad stretches to loosen up the thighs. Additionally, Gagnon advises doing single-leg bridges, standing figure four stretches, and lower plank holds to activate the core.
However, the challenge's unique nature poses certain risks. TikTokers have reported injuries, with some ending up injured and others sustaining serious injuries such as spine fractures or ACL damage. To minimize these risks, Gagnon advises choosing a flat, non-slip, broad base (e.g., a stable stack of books) rather than precarious objects. Balance should be maintained by steady footing, and stilettos should be avoided as they increase the risk of falling.
For those who wish to attempt the challenge with heels, Gagnon recommends starting with a single-leg stance, then progressing to a single-leg squat, and finally balancing on one leg on an unstable surface or in heels. Having a helper to support or catch you if you lose balance is also recommended.
Gagnon emphasizes the importance of considering one's physical condition. Those recently injured or postpartum should avoid the challenge given the risks of serious injury. It's crucial to warm up muscles and stretch before attempting poses requiring squatting and balancing to reduce strain.
Lastly, Gagnon reminds participants to "Stay smart and strong!" Following tutorials from reputable creators who emphasize safety and gradual skill progression is also essential. With these precautions in mind, the Nicki Minaj Challenge can be a fun and exciting way to test one's balance and strength on TikTok.
- To minimize the risks associated with the Nicki Minaj Challenge, it's advisable to follow health-and-wellness guidelines for safety, such as mastering balance, starting with basics, and progressing only when stable and confident.
- As entertainment and fitness-and-exercise enthusiasts engage in the Nicki Minaj Challenge, they should remember to be aware of their physical condition, especially if they are injured or postpartum, to prevent any serious injury.
- While participating in the Nicki Minaj Challenge on social media, particularly for those aiming to execute the moves in heels, it's crucial to seek guidance from experts in science and health, as improper techniques can potentially lead to injuries such as spine fractures or ACL damage.
